MTHFR Menu and Recipes

Sunday

Breakfast: Spinach Salad Mix

1 cup mushrooms

2/3 cup olive oil

1 cup apple cider vinegar

Oregano

Salt

1 cup fresh spinach, stems trimmed

Freshly ground black pepper

Guacamole

Combine spinach and mushrooms in a large mixing bowl. Whisk together the olive oil, vinegar, oregano, and little salt. Pour the dressing over the salad and toss gently until every leaf is evenly coated. Grind some black pepper over the salad and toss it again lightly. Serve and garnish with guacamole.

Lunch: Instant Pot Bone Broth

1 instant pot

4 whole celeries, ribbed

3 whole carrots, halved

1 onion, sliced in half

3 to 4 lbs. Beef bones (grass-fed, roasted)

1 bay leaf

2 cloves garlic, crushed

1 tbsp. Apple cider vinegar (with the mother)

1 tsp. Himalayan pink salt

Put the beef bones on a baking sheet made of glass and season as desired with a sprinkle of salt. Place the bones in an oven preheated to 420 degree F and let them roast for 30 minutes. Flip them over and leave for another 20 minutes. Place the ingredients in the instant pot. Add the bones first, followed by the remaining vegetables and seasoning. Pour in clean water until it reaches an inch below the instant pot’s max fill line. Seal the instant pot and leave it on manual high pressure for about 75 minutes. Remove both the vegetables and bones and filter the broth using a fine-mesh strainer. Pour the broth back into the instant pot. Use it immediately as a soup base or let it cool before storing in the freezer for future use.

Dinner: Salmon Salad

2 large filets of wild salmon (poached or grilled) then chill

1 cup cherry tomatoes, halved

2 red onions, sliced

1 tbsp. Balsamic vinegar

1 tbsp. capers

1 tbsp. fresh dill (finely chopped)

1 tbsp. Extra-virgin olive oil

1/4 tsp. pepper, freshly ground

Salt

Remove skin and bones from the cooled salmon. Break salmon into chunks and place them into a bowl. Add tomatoes, red onion, and capers. Toss ingredients. Combine balsamic vinegar, olive oil, and dill in a separate bowl. Pour the mixture over the salmon chunks. Repeat. Sprinkle with salt and pepper to taste. Chill salad for at least half an hour before serving.

References:

Winzant, Jeffrey. “Sample Recipes.” MTHFR Diet, 2021, pp. 16–39.

(Many of the recipes were found in this book. Please consider reading this book if you are dealing with a MTHFR issue).